Coping Skills
What is one way that other people can help you when you are angry?
[_____]
These are emotions that happens with or before anger
fear, depression, shame, anxiety and more
Give an example of a time when you managed your anger
[________]
you decide to ignore someone that was trying to upset you
consequence
Think before you ___
Speak
What are some negative outcomes for not managing anger in a healthy way?
Various examples: hurting loved ones, violence, losing someone you care about, losing your freedom
T/F: disagreeing with someone's idea attacks them as a person
FALSE - someone is just disagreeing with your idea and it is not a judgement against you as a person
Give an example of how anger can motivate you
Ex: drive you to change, motivate you to be kinder, help you realize ___
You notice that your muscles are tense, your heart rate is high, and you hit the steering wheel.
behavior
These type of statements help someone share how they feel [clue: its one letter]
"I" statements
When someone does not treat us right we become angry. This mean anger can help us know when other people do not respect our ______.
Multiple: boundaries, personal needs, feelings, thoughts
T/F: when people direct negative comments at me, taking it personally is an important step to understanding
Don't take things personally! People can lash out, but their behavior is a reflection of them, not you. Don't lose your peace.
Your friend always cancels on you last minute when you have plans. Role play how you would handle this situation safely.
role play
You’re walking down the stairs and somebody collides with you and takes off without apologizing.
antecedent [before your behavior]
Name one way to safely get your energy out as an alternative to responding unsafely
Take a walk, go for a run, play a sport, play video games
These are differences between being aggressive and assertive?
aggressive = being harsh, yelling, sometimes physically violent to get what you want/ need
assertive = being persistent, calm, yet firm, in order to get what you want/ need
T/F: "needing things to go your way" is an important step to achieving the outcome you want
FALSE: "needs" and "wants" are different & needs are fundamental to survival (water, food)
Role Play calming a friend down from making a mistake
role play
somebody uses your stuff without asking
antecedent [before your response/behavior]
The Anger Iceberg shows what?
Anger is at the surface and all the feelings underneath the surface
Name three skills that help you manage your anger.
[___]
What is being "mindful of your body?"
Ex: learning how to say what is really going on with you (know if you're: Hungry, Angry, Lonely, Tired, Intoxicated) and make sure you are okay to interact w/someone else
Role play a safe way to manage anger when you are being accused of something you did not do
Ex: I am sorry you feel that way. I know who I am and I would not take anything from you. I hope you accept my truth.
You think, “Everybody here is so stupid; they treat me like I'm a bad guy.”
behavior [thinking] consequence would be how you respond
Name two anger management skills
Recognize early warning signs, timeout, deep breathing, exercise, think of the pros/cons, visualization